So my exercise hours have increased substatially as of last night. Latin Dance classes resumed for the year and for the moment I am helping out Monday nights & teaching on Thursday nights (2hr classes); plus I've already started back @ bellydancing on Tuesday nights and instructor training for latin dancing on Sundays.

Will need to get used to the hours again having had 2 months off . I still managed to get up for my HIIT workout this morning although it was 5:30 instead of 5am. I did 5min warm up, 10 x 60/30 HIITs (15min), 20min steady-state cardio & 20min yoga/stretches. I probably could have done at least 2 more 60/30 HIIT sets but seeing as I was already 1/2hr late to start with really couldn't spare the time . Should be good for Thursday's session though as I'm home Wednesday night .

OZ girl you are INSANE! I wish I had the endurance you have.

Quote:

Originally Posted by inatic

jami stick with whatever you are doing for two weeks. THEN re evaluate. if you keep SEA salt in your diet, then the sodium fluctuations wont effect you.

That was your high day? now back down 3 days low... is that your plan?

Hi Ileen, My high yesterday was 28 total carbs and 1700 calories. I HAVE to get a nutrition plan set. Not sure about today, probably the same as yesterdays. So far with high days I just have a free day once a week. Only 2 times.. The carb cycling is a barrier for me. It would be nice to wear my wedding ring when I cycle carbs, but water weight usually stays for a few days. then if I were to have a high day again, it will all come back plus some because I would still have water weight left over. It hurts, and it sucks. I have been thinking about just cycling calories instead.

Today is my high carb day. I am starting at 137.8 pounds. I have a workout tonight (heavy weights, full body) followed by 30 minutes of easy cardio. Then I have three low carb days in a row and another high carb day.

I will report back and let you know how I feel and what the scale reads over the next few days. I meet with my consultant on Thursday morning...will let you all know how that goes, too!

I haven't had my high carb day yet (as part of this carb cycling.) My trainer just started me in carb cycling. However, I have been eating carbs the whole time I've been on his program.

My first high carb day is tomorrow. My carbs will come from grapefruit (2), an orange (1), Lara bar, whole grain tortillas (one at breakfast, one at lunch), whole grain crackers, brown rice, and yogurt. It will be a low fat day. It's a lot of carbs...my notebook is in my car, or I'd tell you exactly how many. I am intensely curious as to what will happen with my body...like, how will my Tuesday workout be? What will my Wednesday weight be? How quickly will I drop the carb water weight?

I do three low carb days on Wednesday, Thursday, and Friday and then another high carb day next Saturday.

I meet with my trainer on Thursday, so he will be able to make any needed adjustments.

I will let you know how it goes!

Rachel

Rachel. Good luck with your high day! I was trying to do low fat yesterday, as BLF says to do, LOL I checked and my total fat wa 92 grams! YIKES! LOL
Do you log your foods into a website? You'll have to let me know what your percentages were if you dont mind. I am so lost when it comes to getting my own plans. I HAVE to have structures.

No, I don't track my food. My trainer gives me a meal plan every week, and I shop from the list (or lists, this week) that he gives me. The custom nutrition and custom workouts are expensive but it's been good for me to have someone to check in with each week. I need personal accountability with a real live person.

My pages are still in my car, but next time I go out, I will grab them.

When I did BFL, I never tracked anything. I used their palm/fist method. A piece of protein about the size of your palm. A serving of carbs about the size of your fist. Stuff like chicken breast and brown rice worked well for me. And protein shakes. I don't think I ever added any extra fat to my meals. I would also think of it as 20g of protein/20g of carb per meal. That was another fast way to calculate that still has some structure to it.

Thanks Rachel. I would love to have a Real Life trainer that knew the fundamentals for each clients needs. The ones at my fitness center train everyone the same way. The fit people, and the ones who are just staring, all get the same work outs. I'm sure they have no idea about constructing a carb cycle menu.
I think I might google it and see if I can come up with some meal plans.

Today was Upper body day! My arms felt like loose rubber bands when I got done. I thought I was in better shape than that! I think I'll get great results. I just have to get a new battery for my camera so I can take some before and after pics.

For those of you focused on a desired body fat %, I just found a chart you might enjoy seeing. It can be found at: Body Fat Percentage on Sheer Balance Not only does it have a BF calculator, but it has a chart for the BF % ranges so you can see where you are. Just scroll down.

Here I am, Ladies. My self-and-BCC-imposed ban on emoticons prevents me from blushing on screen, but I am.

Just reading along and doing my thing. Been very busy at work with trial prep. I did a 48-hour carb-up/refeed over the weekend. Weighed in at 190 on Friday evening, 196 yesterday morning. Weighed in at 195 this morning and officially retired a pair of my 34 suit pants and strapped on the 32's. I'm pretty sure this is the closest I've been to 200 at a 32" waist, and I'm still filling out a 44 jacket, so I definitely think things are going in the right direction in terms of fat loss and muscle retention. Training is chugging along without much worth writing home about. Glycogen depletion is taking its toll and I'm considering a transition to my version of the "No 'S' Diet" soon.

Looks like everyone is doing well with diet and training - trying to figure it all out. Lots of good posts from Rachel (may need to become "CarbCyclingRachel").

For those of you focused on a desired body fat %, I just found a chart you might enjoy seeing. It can be found at: Body Fat Percentage on Sheer Balance Not only does it have a BF calculator, but it has a chart for the BF % ranges so you can see where you are. Just scroll down.

Hi Stack! Good to see you, Thank you for you condolences..
So, What is the No 'S' diet??
Great job with you results! I just realized that you and my DH are about the same size. His "goal" is to get to 220 by lifting. He now weighs 194 and he is so excited. Its the most he has ever weighed from lifting.

The "No 'S' Diet" is 14 words of plain common sense, delivered and explained by its author, Reinhard Engels, in a witty and articulate manner that is pure entertainment to read. Google it and it will be the first hit that comes up. There is a book now, but the website lays out the entire thing for free.

Thanks. You are so well spoken. LOL Im not used to that. I live in Missouri where people say Id-nit and ain't. LOL I'm still not used to it and I have lived here for 20 years, a lot of times in a conversation I crank my head to the side and say "what"??

Thanks. You are so well spoken. LOL Im not used to that. I live in Missouri where people say Id-nit and ain't. LOL I'm still not used to it and I have lived here for 20 years, a lot of times in a conversation I crank my head to the side and say "what"??

Here I am, Ladies. My self-and-BCC-imposed ban on emoticons prevents me from blushing on screen, but I am.

Just reading along and doing my thing. Been very busy at work with trial prep. I did a 48-hour carb-up/refeed over the weekend. Weighed in at 190 on Friday evening, 196 yesterday morning. Weighed in at 195 this morning and officially retired a pair of my 34 suit pants and strapped on the 32's. I'm pretty sure this is the closest I've been to 200 at a 32" waist, and I'm still filling out a 44 jacket, so I definitely think things are going in the right direction in terms of fat loss and muscle retention. Training is chugging along without much worth writing home about. Glycogen depletion is taking its toll and I'm considering a transition to my version of the "No 'S' Diet" soon.

Looks like everyone is doing well with diet and training - trying to figure it all out. Lots of good posts from Rachel (may need to become "CarbCyclingRachel").

Jami, sincere condolences on the loss of your grandmother.

-Stack

Ha! I made you blush. Just having a little fun! Glad to see ya back.

And, Jami - I'm from the south where the English language is butchered on a daily basis. Guess I've been guilty of it a time or two myself. What KILLS me is hearing teachers at some of the smaller schools here say "liberry". How in the world are the kids supposed to say it right if the teachers mispronounce it??!!

And, Jami - I'm from the south where the English language is butchered on a daily basis. Guess I've been guilty of it a time or two myself. What KILLS me is hearing teachers at some of the smaller schools here say "liberry". How in the world are the kids supposed to say it right if the teachers mispronounce it??!!

Glad to know it's not just here that butchering of English happens! So glad DDs teacher this year is at least english 1st language. Last year she had started to pick up her teachers asian accent on a few words and wouldn't believe my pronounciation! LOL

LB weights + cardio + yoga/streching (75min) workout done this morning. Going to enjoy an evening off tonight, although there's plenty to do @ home (washing, ironing, cooking & sewing). Really think I need to get some more plates for my dumbbells as I'm doing 12 reps per set for all my LB weights. I am feeling it though and have been concentrating on good form (my glutes are telling me I must be doing something right ).

Thanks Rachel!
Your calories look like my calories! I have been doing some researching, I think I found a carb cycling plan that I like. It may not be a huge high day, but I'll try it and see how it works.Cardio day 30 total carbs, 1600 caloriesUpper body day, 50 total carbs, 1700 caloriesLower body day 100 total carbs and 2100 calories,
I read this info on the BFL tracker forum.
and then SUnday will be my BFL free day. since I am working that day and the fitness center is only open 1-5, bunch of slackers LOL

My scale is at 139.7 this morning, which is about what I expected. I'm not upset to see this number because it's just part of the carb cycling process. Today, tomorrow, and Friday are low carb days. I meet with my consultant tomorrow!

Jami, I think your new plan sounds very do-able. Are you going to count at all on your free day?

My scale is at 139.7 this morning, which is about what I expected. I'm not upset to see this number because it's just part of the carb cycling process. Today, tomorrow, and Friday are low carb days. I meet with my consultant tomorrow!

Jami, I think your new plan sounds very do-able. Are you going to count at all on your free day?

I'm not sure if I'll count or not. Some people eat what ever, I might just do a 200 carb and maintenance calorie day. I really hate the way I feel when I go completely off plan, it takes a lot longer to get the water weight off.

Warm-up: 5 minutes rebounding with a 15 lbs. pack on my back. Boy does that make you realize how significant it is to lose even 15 lbs!! If I tried to exercise with all the weight I've lost like that, I would not be able to do it!! Boggles the mind!

Jami, I ate whatever when I did my BFL free day, but I was doing 120carbs/120protein each day. So that day was my day to really shake things up. I just wonder if you want to figure that day into your carb rotation. My trainer always advises me to workout on my high carb days...just a thought.

I am so frustrated that I have not been able to get to the gym for almost a week due to these back to back snow storms. Looks like Friday may be my first day back....fingers crossed that there is no more snow from now until then.